Crossfit Lillington – Mayhem Affiliate – At Home
NEW CYCLE COMING MONDAY!!! (No Measure)
Easing us into the weekend before we start our NEW M30 Cycle.
Warm Up (No Measure)
1 Time Through
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
20 Second Standing Quad Stretch (each)
10 Elbow to Floor Stretch (each)
….into….
30 second Walk
30 second Run
30 second Walk
30 second Run
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Standing Quad Stretch
Elbow to Floor Stretch with Rotation
()
Bodyweight + Minimal: Souffles (Checkmark)
2 Rounds:
1 minute Burpees
2 minute Jog
3 minute Box Step Ups (24”/20”)
2 minute Jog
1 minute Burpees
-rest 2 minutes between rounds-
Score: Check Box
STEADY PACE – Moderate Intensity, just focus on movement today!!
Athletes Notes
Workout Strategy and Flow
As we close out our week and prepare for the new cycle in At Home starting next week, we have a workout here that is meant to be done at a moderate intensity, just work on steady movement.
This is a different style of workout than we have seen before:
Burpee : lay down, stand up, jump. We are NOT attempting to PR how many burpees we can do in 60 seconds. We are just working on moving consistently. Even if it is slow, just work on getting up from the burpee right when your chest touches the ground.
Jog – YES, that says jog, not run. Think of this as an easy, conversational pace. The goal is that you should be able to do this for 2 minutes with ease. So go at the pace that feels best for you.
Box Step Up : Keep on moving. This is our longest time domain spent on 1 movement. It should still be a moderate intensity. You should not need to really rest, as we should be moving at a very consistent and sustainable pace.
FLOW
0:00 – 1:00 Burpees
1:00 – 3:00 Jog
3:00 – 6:00 Box Step Ups
6:00 – 8:00 Jog
8:00 – 9:00 Burpees
9:00 – 11:00 Rest
11:00 – 12:00 Burpees
12:00 – 14:00 Jog
14:00 – 17:00 Box Step Ups
17:00 – 19:00 Jog
19:00 – 20:00 Burpees
Substitution
Jog —-> sub with Skipping in Place at an easy pace
Scaled
2 Rounds:
1 minute Elevated Up Down with Jump
2 minute Step Jacks
3 minute Step Up to Surface
2 minute Step Jacks
1 minute Elevated Up Down with Jump
-rest 2 minutes between rounds-
Mayhem Moms
2 Rounds:
1 minute Modified Burpee
2 minute Jog OR Skipping in Place
3 minute Box Step Up (at any height you feel comfortable with)
2 minute Jog OR Skipping in Place
1 minute Modified Burpee
-rest 2 minutes between rounds-
Bonus Stretching (No Measure)
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes
Pancake Stretch
Child’s Pose